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BUILDING PEAK BICEPS 💪

If you’ve ever lifted weights, you’ve no doubt hit a front double bicep in the mirror.

Heck, if you ask any kid to show you how strong they are, they’ll intuitively lift their arms up and flex their bicep.

We somehow know that there are few things more impressive than a solid bicep peak.

But how do you get that Arnold-level peak?

By building the long head of your bicep.

To target the long head effectively, you’ll need exercises that emphasize the biceps in a stretched position or alter arm mechanics to isolate the muscle.

Here’s how to grow your long head using some of my favorite exercises: the incline dumbbell curl, dumbbell drag curl, and seated hammer curl, along with instructions for each movement.

1. Incline Dumbbell Curl

The incline dumbbell curl is one of the best exercises to stretch and activate the long head of your biceps.

How to Do It:

1. Set an adjustable bench to a 45–60-degree incline.

2. Sit back with a dumbbell in each hand, allowing your arms to hang fully extended at your sides.

3. Keeping your elbows stationary, curl the dumbbells upward while squeezing your biceps.

4. Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.

Why It Works:
The incline position elongates the long head of your biceps, placing it under constant tension throughout the range of motion.

2. Dumbbell Drag Curl

The dumbbell drag curl shifts the focus to the long head by changing the typical curling movement.

How to Do It:

1. Stand with a dumbbell in each hand, palms facing forward.

2. As you curl the dumbbells, pull your elbows back so the dumbbells travel close to your torso.

3. Avoid swinging your arms or using momentum. Keep the motion slow and controlled.

4. Lower the dumbbells back to the starting position and repeat.

Why It Works:
By dragging the dumbbells along your body, you reduce shoulder involvement and emphasize the long head of the biceps.

3. Seated Hammer Curl

Seated hammer curls target the brachialis (a muscle underneath the biceps) while engaging the long head for overall arm thickness.

How to Do It:

1. Sit on a bench with a dumbbell in each hand, palms facing inward (neutral grip).

2. Keeping your elbows close to your torso, curl the dumbbells upward while maintaining the neutral grip.

3. Slowly lower the dumbbells to the starting position.

4. Ensure strict form by avoiding momentum or swinging.

Why It Works:
The hammer grip reduces strain on your wrists and focuses on the brachialis, while still activating the long head of the biceps.

Training Tips for the Long Head

1. Focus on Full Range of Motion: Use a controlled tempo to ensure the long head stays engaged.

2. Incorporate Progressive Overload: Gradually increase the weight or reps to challenge your muscles and stimulate growth.

3. Don’t Skip Stretching Movements: Exercises like the incline dumbbell curl are essential to stretch and lengthen the long head.

4. Train with Variety: Rotate these exercises in your routine to prevent plateaus and ensure balanced development.

Final Thoughts

Growing the long head of your biceps takes consistency, proper form, and progressive overload. Incorporate incline dumbbell curls, dumbbell drag curls, and seated hammer curls into your routine for targeted long-head activation. With dedication and smart programming, you'll achieve those strong, peaked biceps over time.

EAT BETTR

HOW MANY MEALS DO YOU EAT FOR WEIGHT LOSS? 📝

Almost everyone who’s considered losing weight has heard the suggestion, “eat smaller meals throughout the day to boost your metabolism”.

Their reasoning is that small meals can be burned off quickly and keep the metabolic fire “stoked”.

While I’m stoked thinking about my stomach as a burning campfire, the truth is that meal frequency has little to do with weight loss.

What truly matters is maintaining a calorie deficit—consuming fewer calories than your body burns.

Myth: Frequent Meals Boost Metabolism

The idea that eating more meals increases your metabolic rate stems from the thermic effect of food (TEF).

TEF refers to the small amount of energy your body uses to digest and process food. While TEF does slightly increase your metabolism after eating, its impact is proportional to the size of the meal, not the frequency.

For example, consuming three 600-calorie meals has the same TEF as eating six 300-calorie meals because the total caloric intake is the same.

Therefore, spreading your meals across the day does not significantly impact your overall calorie burn.

The Real Key: Calorie Deficit

Weight loss boils down to a simple equation: calories in versus calories out.

If you consistently eat fewer calories than your body needs to maintain its weight, you will lose weight over time.

Meal frequency, timing, or size doesn’t inherently affect this process.

The most important factor is finding an eating pattern that helps you sustain a calorie deficit without feeling overly hungry or deprived.

Meal Frequency: What Works for You

Instead of focusing on how many meals to eat, prioritize an approach that aligns with your lifestyle, preferences, and hunger patterns. Here are some popular strategies:

1. Three Meals Per Day: This traditional approach includes breakfast, lunch, and dinner. It works well for those who prefer fewer but more substantial meals and find it easier to manage their calorie intake this way.

2. Intermittent Fasting: This involves eating within a specific window of time, such as 8 hours, and fasting for the remaining 16 hours. Intermittent fasting can help some people naturally reduce their calorie intake without consciously counting calories. Plus, it can make it easier to say no to tempting treats outside of your eating window.

3. Six Small Meals: While eating six small meals doesn’t boost metabolism, it can help those who struggle with hunger or portion control. Eating smaller, frequent meals might prevent overeating at any one sitting.

4. Intuitive Eating: Listening to your body’s hunger and fullness cues can be an effective way to manage calories without rigid meal schedules. This approach encourages eating when you’re hungry and stopping when you’re satisfied.

Tips for Sustaining a Calorie Deficit

1. Plan Balanced Meals: Include protein, healthy fats, and fiber-rich carbs in your meals to keep you full and satisfied.

2. Track Your Intake: Use apps or journals to monitor your calories and ensure you’re staying within your target range.

3. Stay Hydrated: Sometimes thirst is mistaken for hunger. Drinking water throughout the day can help manage appetite.

4. Minimize Empty Calories: Limit foods high in sugar and unhealthy fats, which can quickly add up in calories without providing much satiety.

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Thank you for being a part of Do BETTR. We are already almost a month into the new year. Time goes fast! How are you doing with your 2025 goals?

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